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Monday, October 16th, 2017


Monday, October 16th, 2017

Box notes: Blackbeard is transitioning from Whiteboard to the¬†SugarWOD app & platform. Download the app or create an account online and use the code “myblackbeard” to access WOD tracking with CrossFit Blackbeard! We want to hear what you think!


Weightlifting Monday
A.) Back Squats
5×4 @ 78%

B.) 4 Sets of:
12 Dumbbell Bulgarian Split Squats (6/6)
30 sec: Static Weighted Hip Extensions
12 Jefferson Curls

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